**Lower Body Strength Circuits Class**
This 45-minute lower body strength session emphasizes enhancing strength by utilizing a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping involved, allowing for easy modifications by simply opting for a lighter weight if required. It’s an excellent workout suitable for all fitness levels!
If you like this class, don’t forget to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
### **Class Summary:**
We kick things off with a guided warm-up, emphasizing mobility and involving dynamic movements to warm up the body. Following the warm-up, we transition into two distinct circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** includes five exercises.
Each exercise is carried out for 45 seconds, followed by a 10-second rest or transition interval. Once all exercises in a circuit are completed, you’ll take a 30-second break before repeating the circuit.
– You’ll perform **four sets of Circuit 1** (two on the right side, two on the left).
– You’ll perform **three sets of Circuit 2**.
Between the two circuits, you’ll have a minute to recover. Feel free to pause the video and take additional time if necessary. Always heed your body’s signals and adjust or halt as needed.
The session wraps up with a guided cool-down and stretch.
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### **Workout Breakdown:**
**Warm-Up & Mobility:**
– 01:44
**Circuit Workout:**
– 08:49
**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank, Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
1. Sumo Squat, Push Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
**Cool Down & Stretch:**
– 41:04
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I hope you find this lower body strength class enjoyable! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole